Name: Courgette Casserole with Tomatoes and Ham
Cook time: 40 min
Total time: 40 min
Yield: 1 dish
Ingredients: Courgettes; Tomato; Mozzarella; Ham; Hard cheese; Olive oil; Basil; Thyme; Oregano; Table salt; Black pepper

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Oven

870

Servings: 4 (1 serving ≈ 344 gram)

Digestion time: 4 hour

Complete protein: ✔

Slice the courgettes (600 g) and tomatoes (400 g). Fry them separately in olive oil (30 g) until lightly browned.

Cut the ham (100 g) into strips and briefly fry it in the same pan.

Layer the courgettes, tomatoes, ham, and mozzarella (150 g) in a baking dish, seasoning the layers with basil (10 g), oregano (2 g), thyme (2 g), table salt (to taste), and black pepper (to taste).

Sprinkle the casserole with hard cheese (80 g) and bake for 20 minutes at 180°C.

Published: 01.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Courgettes	Courgettes	Ingredient quantity for Courgettes in g
Include ingredient: Tomato	Tomato	Ingredient quantity for Tomato in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Ham	Ham	Ingredient quantity for Ham in g
Include ingredient: Hard cheese	Hard cheese	Ingredient quantity for Hard cheese in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Basil	Basil	Ingredient quantity for Basil in g
Include ingredient: Thyme	Thyme	Ingredient quantity for Thyme in g
Include ingredient: Oregano	Oregano	Ingredient quantity for Oregano in g
Include ingredient: Table salt	Table salt	to taste
Include ingredient: Black pepper	Black pepper	to taste

	Product release:	1 374
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Proteins	6.2
Digestible proteins	5.3
Fats	6.3
Plaid	0.9
Net carbohydrates	2.3
Fructose	0.4
Calories	93 kcal
Indexes
Glycemic index	10.9
Glycemic load	0.7
Insulin index, II	19.6
Disease inflammatory index, DII	-0.39
Antioxidant, ORAC	1 053

Weight loss	Detention	Set
10%	7%	6%
972	1350	1620

Nutrient	% of RDA
B12	16161514131
C	1518165431
B6	101072241
B2	1012102351
K	912121992
B1	91081961
B3	6751251
A	6771333
B9	5531052
B5	554821

Nutrient	% of RDA
Fructose	??????
Lycopene	19191939?4
Phosphorus	17171724126
Calcium	11111111119
Lectins	1010102010?
Zinc	81181822
Selenium	8881551
Manganese	7871073
Potassium	7981065
Sodium	7771473
Iron	632531
Molybdenum	55410?1

40
	Fry	20
	Bake in the oven	20

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Reduce the amount proteins Add more fats

Nutrient	% of RDA
Palmitic acid (Saturated)	20202031?41
Cholesterol	99937?19
Oleic acid (Omega-9)	79812?10

Nutrient	% of RDA
Tryptophan	1419194782
Threonine	12161634??
Leucine	12171736114
Lysine	1013132873
Phenylalanine	8111124145
Histidine	8111123?6
Methionine	7992075
Tyrosine	5751993

Courgette Casserole with Tomatoes and Ham

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